RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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06/02/2013 at 22:04

How's the resting Sarah? 6-pack of lager and a curry?

I did nine miles tonight but messed up my Garmin so didn't record the paces very well. I did a slow mile round the village before setting off on my usual 8 mile route.  It wasn't as big an improvement as last week, but still very indicative of progress, getting progressively faster until the hill at the end where I slowed down a bit, speed session tomorrow so I don't want to overdo it.

Minni I listened to Marathon Talk again, and the Training Talk was about long runs...the bit aimed at more experienced runers said that it was time to start putting some Marathon paced miles into the long run, and gave several permutations, I though I might try 5 miles at marathon pace within my 18 miles this weekend what do you think?


06/02/2013 at 23:12
Good races by puffy & Sarah. 2nd lady too!??
Sarah, yes Shaggy coached Gazelle, and all of us too, Brol, speed sheep, scuba, puffy and others. Was told to do my first 20 miler at 9:15-9:30 to get the endurance aerobic side first. Faster came later, but very few miles at race pace in LSRs. Helped me nail 3:30 first attempt.

I did have the advantage of going last though of 5-6 people, and being able to look at everyone's London stats especially helped, comparing Gazelles to others showed tiny differences of approx 60-90 seconds at half way point, in some cases resulted in a crash near end & big positive split. Proved to me that even paced works so maybe is wise to get a safe 3:30 under your belt.

Mr Puffy, sure you will crack it. No autumn marathon for me, kept working all over the distances to get sub 1:30 half and sub 40 10k, neither even thought possible at start of year. So Think BIG! Nothing is impossible. Oh 2 ultras also sneaked in for fun. Did I see you were injured or similar?

Oh, Sarah, not sure who the comment about TR24 was to, but I will be there. And yes the solo and duo people are nutters. It's an amazing event though.
06/02/2013 at 23:48
Hi Minni, there is no need to apologise, I enjoy tough sessions....its the only way to improve. They are so satisfying....and it didnt destroy me too much, I was still able to do my core exercises with the medicine ball afterwards (as someone was using the mats before my run). Thankyou for the compliment, not compeletly sure that I glide but I hope I look like I do. Well done on 1.5 mile reps. What pace did you do those at?

Hi Mr P, progress is still progress no matter how big it is. Sometimes its nice to just get out there and not be ruled by your watch and paces. What does your speed session involve tomorrow? Im sad to say that there was no six pack or curry, but I did have pub lasagne and garlic bread. I was the designated driver so I was on the one diet coke....dont normally drink caffiene so late so im worried about being able to sleep tonight now!

Evening FRC. Thankyou. Ive heard lots of lovely things about Shaggy. Congratulations on nailing a sub 3:30 as well on your first attempt, thats amazing. Im hoping that I may be able to learn from the paris marathoners what you learnt fom Gazelle and the others. How far are the two ultras?

Glad to hear that you will be at TR24 too. Ive never done it before but Ive heard so many good reports on it. Im in a team with some of the other people from boot camp. How many are in your team? Booked the monday afterwards off work today....just incase.
Edited: 06/02/2013 at 23:49
06/02/2013 at 23:54
Had a lovely surprise at the running clubs AGM. I won the open and the winter handicap, so now I have two cups and a plaque to decorate our front living room with....chris is going to love me!

I didnt do too bad in the Grand Prix either despite me living roughly 50-60 miles away from the majority of the races in it....was told that I was only a couple of points behind the winner.
07/02/2013 at 13:14

Sarah- great xc racing and a cracking interval session. I'm not surprised you found it hard, it does sound evil.

Have you got a team entered for the TR? I understand that it's full now. I did it last year with FRC, Gazelle and a few others. It's a cracking event, easily one of the best running events I've ever done. Hope to see you there.

07/02/2013 at 13:15

Oh and congrats on the bling!

07/02/2013 at 15:01

Congrats on the bling indeed.

Ultras are done Sarah, 35 mile one last October the month before I went for the sub 1:30 half in November, and 45 mile one last Saturday. VLM out of the way and will enter something else, 50/60 mile maybe.

You could both easily do an ultra, Brol especially with all her mileage per week.

07/02/2013 at 22:53
I did a little ultra in 2011, one of the local clubs organiss a runners and walkers efvent the length of the Sandstone trail from Whitchurch to Frodsham, 33 miles with a lot of ups and downs, it was great fun,I've entered this year but it might be full I was a bit late.

Tonights session was good, plenty of runners and I worked quite hard. My pc is playing up so I can't put my garmin in. It was the industrial estate again Sarah, a 1K lap which I managed at sub7mm, a half mile lap again sub7mm, then a mile or so flat, jog to the lampposts then fast / slow then jog back. I can feel my recovery is a lot quicker than it was when I First gOt back.

Tomorrow is a rest day, is it your long run? I am doing eighteen miles this weekend so I may wait till sunday if I feel I need a bit more rest.
07/02/2013 at 22:56
Just checked I'm in
07/02/2013 at 23:04
Puffy - nice intervals tonight. . Sorry I didn't get back to you about your MP miles in your ling run this weekend. Sorry to ask (terrible memory) but what miles have you done so far in your long runs? What about increasing your 18 to 20 this weekend and keep them easy, then perhaps reduce back to 18 next weekend and do a block of 4 or 5 miles? Or even say 2 blocks of X miles each. I usually do a few 20s then cut back slightly when I add quality in, usually 2 x 4m blocks within 16/18 miles. This weekend will be my 4th 20 so I expect I'll start with MP stuff next weekend.
07/02/2013 at 23:09
Haha, thanks can tell that the reps were Minnis idea and not mine!

We have a team of 6 entered for TR24 curtesy of Malcs who I met at bootcamp. There are 5 of us from boot camp and one friend doing it. Im really looking forward to it as ive heard nothing but positive comments about it. I have to say its quite an exciting year I now have planned starting with barcelona half next weekend, VLM, isle of skye half, national three peaks challenge, TR24, GNR (found out today that I got a place, as did Minni), Yorkshire marathon and hopefully Palermo half....just hope I dont get injured at all as I dont have the time!

Hats off to you FRC, I think I would struggle with 35 miles, let alone 45. How did you do in the one last week? I dont think I would be able to walk if I completed that distance. On a positive note, VLM will feel so short in comparison! Round rotherham is supposed to be a good ultra - 50 miles mainly off road. Ive done a couple of sections of it as a relay and was thinking about doing it all until I did my first marathon last year and it put me off.

Mr P, that sounds like a tough 33 miles. Do you think it makes running marathons easier? Congratulations on your speed session tonight. Its so rewarding seeing yourself improve and feel stronger. I think you deserve a nice rest day tomorrow. Its been quite nice having a 2 day rest and having the time to catch up with friends and family. Cant wait to get out tomorrow though and plod those streets....just hope the sleet which they have forecasted stays in the sky until after my run.
07/02/2013 at 23:13
x posts, hate it when that happens!

Congratulations on getting in that race Mr P. Im having a celebratory berry cider for getting into GNR!

Wish I was on my 4th 20 Minni....think I will only get to do about 4 20s in total before VLM.....still better than the one I managed to do last year though!
07/02/2013 at 23:44
Training Diary for Forum 6 sub 3:30 (VLM)

Week 6 (day 38) Aim; rest day

Another successful rest day, made up of nexplanon training, shopping at Meadowhall with my mum and then a trip back to York.

I still managed some exercise....but only in the form of a slow plod around the shops and trying clothes on....better than being completely sedentary im sure.

Long run tomorrow!
08/02/2013 at 07:02
Sarah I'm only up to so many 20s because I'm so used to running them. This will be my 12th marathon. When I trained on my own using an off the shelf schedule I would start the training 16 weeks before the marathon and build up to the long runs. However, now I'm coached Moz has me comfortably up to 18 miles before marathon training starts then I'm straight into 20m runs at an easy pace for 6 weeks or so before starting to add quality into them. I'll also do a couple of duration runs: 3:15 at an easy pace. These usually come out at about 22 miles.
08/02/2013 at 08:34

minni - I had noticed you always seemed to be running 20's a while ago. I hadn't really followed how (on the Sub 3:15) but now I understand. That looks like a really good idea. What do you do for long runs during the summer months (ie after spring marathons)?

Sarah - enjoy the long run! 12 for me later today and then an easy 5 tomorrow with 18 incl 10 at MP on Sunday!

08/02/2013 at 09:54
Morning Minni, your way of marathon training sounds like a good way to do it. I cant believe that you have done 11 marathons so far....which one is your favourite?

Im not sure I would find the time to do such long runs all the time, but I guess it just becomes part of your lifestyle.

Hi DS2. Hope you have a good run today and at the weekend. Sundays sounds like a difficult but satisfying one. Ive just been to see the dentist.....its never good news where their im waiting for the LA to wear off before I venture out on my run....dont fancy any biten lips!

Looks like it might rain aswell!
Edited: 08/02/2013 at 09:55
08/02/2013 at 11:46

DS2  - I run 16m (occasionally 18) as my long run when not marathon training so increase it to 18 during the month prior to MT starting then I'm ready to go straight to the 20s.  I have to say though I do recover very quickly from a 20m run so its never much of an issue.

That is a tough run you have on Sunday.  I remember doing those as part of the P&D.

Enjoy the 20 Sarah!


08/02/2013 at 14:12

Well Minni I did 16 the week before last; that was my longest run so far, then I did that 5 mile race last weekend...I've got a half next weekend so I thought 18 this weekend then up to 20 the week after the half (24th Feb).

Then I can do:

3/3     22
10/3   20
17/3   22
24/3   20
31/3   22
7/4     18
14/4   13
21/4   26.2

giving me a week or poss 2 of "spare" long runs if I have to change plans?



08/02/2013 at 15:42

I had actually planned to do around 16 mile for my long runs over summer to keep me ticking over but a few people talked me out of it so I ened up doing between 11-13 for my long runs, which I guess isnt too bad, but now i wish I had just got on with the 16s. Doing 16s frequently must make the 18 and 20s easier. Minni your food bill must be so the moment im almost eating double what I was eating before and im still loosing weight!

Afternoon Mr P, it looks like you have everything worked out and you have a good number of long runs scheduled which is great. Think im only going to do the one 22 as last year I developed a cold afterwards so im wondering if it was slightly too much.....although I didnt get any illness after VLM which is 4 miles more, so maybe its just me being paranoid!

08/02/2013 at 15:58

Training Diary for Forum 6 sub 3:30 (VLM)

Week 6 (day 39) Aim; Steady Long Run (around 20 miles)


Actual; 20 miles @ 8:30 min/mls on average + a 0.6 mile cool down afterwards- which was made up of a steady jog/walk.


I was back in York so I decided to do the lap that I have done twice now and add a little on the end which I couldnt do two weeks ago due to the ice. I was hoping that this would work out at 20 miles but it was actually about a mile too short so I ended up doing a loop on the side of the river to take me back to the rugby club and then home. Throughout my run I had added on several extras just incase it was short of miles so I was surprised when it actually was.

Due to some extra loops I did get a better view of the minster and museum gardens which was quite nice.

My first 14 miles was a breeze, 14-17 I did start to tire a little but still felt good. I think this had something to do with running in to the wind which turned out to be alot stronger than I had initially thought. Mile 18 was ok as I had turned on one of the loops to head back towards home. I didnt enjoy the last two miles and did wonder a couple of times whether to stop and go home or whether to continue. Me being the stubborn person I am I continued which im happy about now.

I did enjoy my run today and think that I felt better than last week, however this week should have been much easier than last week, 1 because I had already done 20 miles last week, 2 it was a flat course unlike last week and 3 I hadnt run 8 miles the night before. Im not sure if the last two miles feeling alittle tougher was psychological due to me mapping out this route and thinking I would be finished at a certain point, but I wasnt.

Setting of 2 hours later than usual also made it slightly more difficult due to more people being out and getting in my way in town.

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